Warm up
3 rounds
10 The ultimate stretch
20 sky reaches
5 wall walks
60 second supinated hang
Strength
Bulgarian Split squats
5×15-20 each leg
WOD
Amrap 15
15 hspu
15 knees to elbows
15 hang clean and jerk
Warm up
3 rounds
10 The ultimate stretch
20 sky reaches
5 wall walks
60 second supinated hang
Strength
Bulgarian Split squats
5×15-20 each leg
WOD
Amrap 15
15 hspu
15 knees to elbows
15 hang clean and jerk
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 